Deadlift
5x195
5x225
15-16x255 - Beat previous 15x250(15,1). When anyone asks me what my highest rep deadlift PR is I will reply with “255 for it doesn’t even matter anymore”.
Clean
1x3:F - 180
2x6 - 175
1x4:F -175
1x5:F - 170 - Was a technique mess-up. I hate screwing up like that.
Left leg press
3x10 - 45
Breakdancing
Handstand circle walk/1990s
~10min
Was too tired out to do much anyways.
Some things I noticed over time about deload weeks:
Performance on assistance work takes a hit on week 1, then recovers in week 2, and improves in week 3. However, I still hit core lift PRs regularly during week 1, so deload weeks probably don’t take from my strength, just my stamina to go through a full training session.
Also, they make me physically recovered and fresh but mentally weak, as I get used to babying myself with toy weights for 30 minutes a day and then have to come back to working hard the very next week.
So on those two notes I’m going to start doing some conditioning after lifting days on deload weeks; from what I read I’m thinking that will keep my stamina up and keep my head in the right “get that money” mindset without hurting recovery. I’m not sure exactly what I’ll do, but I’ll do something.
Overhead press
5x85
5x100
9x110 - Fuck. On rep #10 I had it halfway up but my balance slipped and I had to take a step back, and I lost the rep. That’s two slip-ups so far this week with minor technique/focus things. Damn it.
DB OHP
1x2:F - 55s
3x6 - 45s
2x6 - 50s
Dips
2x6 - +30
1x3:F - +35
1x3:F - +25
1x6 - +15
Pull-ups
2 - +10
2 - +5
2,3x3,3x2 - BW
21 total
There was also an impromptu muscle-up contest today. I did not compete. D;
Breakdancing
One-arm handstand (against wall)
Practiced these for about 30 minutes, it only took me that long to get the balance right so that I can do them one-handed (left or right) against the wall with my feet only about 8 inches apart.
Left knee felt sore all day yesterday and today. After today’s training it was feeling great compared to the previous two days. As if the headspin PR I got today didn’t get me happy enough.
Squat
5x150
5x175
13x200 - Beat previous 13x190(15,1). Was told I would hurt myself for squatting too deep so I know I was going deep enough. HARDCORE ASS TO GRASS RAAAAAAAAWWWWWW… lol
Light squat
2x10 - 185
1x6:F - 185
3x10 - 175
Front squat
1x6 - 180
1x3:F - 180
3x6 - 175
Pull-ups
3,2 - +15
3,3,3,1 - +5
2,2 - BW
19 total
Left leg press
1x8:F - 55
2x10 - 45
These made my left knee sore. Now I feel like a raggedy old man. I won’t do them anymore.
No time for breakdancing today.
I met someone else who “did 5/3/1, just didn’t use the percentages”. Was still great to find someone else in real life who I’m at least a little bit on the same page with.
Bench press
5x100
5x115
15x130 - Beat previous 16x125(15,1). I’ve found that an extra five pounds is harder to get than an extra rep.
Bent-over row
3x10 - 190
1x8:F - 190
1x10 - 185
DB BP
1x5:F - 65s
1x6 - 60s
1x5:F - 60s
3x6 - 55s
DB hold 2 towels
31sec,10sec,0sec,0sec - 130s
DB hold no towels
5sec - 130s
Breakdancing
1-arm handstand against wall
~20min
More practice, getting a little better with balancing against a wall.
No breakdancing tomorrow, I have to help my dad change the clutch on the car I drive. So I will have to tough it out on Sunday at the downtown gym whose floor is slightly harder to train on.
Breakdancing tomorrow. Changing the clutch took literally all day and we aren’t even done yet; we have to put the exhaust and some other stuff back before the car can run.
Right thigh: 23 3/4 (+1/8)
Left thigh: 22 5/8 (-1/8)
Left leg press after squat and deadlift day isn’t helping. Leg imbalance only getting worse. Damn. It will take more than some sissy little 3x10 thrown in at the end of a workout. I’ll have to consciously focus on using my left leg in the other exercises I do, too.
And breakdancing today to make up for yesterday, (car runs now yay)
Warmup
~10min
Forearm headspin
~65min
best: 9/8
Windmills
~60min
best: clean 7 (PR)
clean 3 (from footwork - video)
Keep both legs straight, but especially focus on the left leg. Accidental bending of the left leg is what screws up most of my sets.
Handstand
8x2
best: 70sec
Handstand walk
2x2
best: full court (PR) - went for straight distance today instead of “down and back”, mixing it up I guess.
Here’s those windmills from footwork. Still too slow and my legs aren’t positioned right. Ignore those kids in the background >.>
Deadlift
4x210 - Oops, only should have done 3.
3x240
12x270 - Beat previous 12x265(15,2).
LDL
2x10 - 235
1x10 - 225
1x10 - 215
1x5:F - 215
1x10 - 205
Focused on using my left leg to push off the ground here to get a little extra push to make it grow.
Left DB bulg squat
1x5:F - 50s
1x10 - 40s
2x10 - 45s
Was not sure about this exercise since I knew it would at least work my right leg a little bit, which I wanted to totally avoid if I could. But the leg machines were full so I just said “screw it, let’s just go with DB bulg squat”. As it turns out I could feel my left leg had gotten something out of it, we’ll have to wait until Sunday measurements to be sure though.
I’m going to put some time aside if I have it to work on pistols. I can go all the way down on my left leg, just the other half of the movement is tricky. I’d prefer to do pistols.
Breakdancing
1-hand handstand
~20min
Getting better against wall. Practicing on each arm so I limit the chance of looking like a “badass psycho” from Borderlands.
Overhead press
3x90
3x105
10x115 - Would be a PR for sure but my left knee came unlocked just a tiny bit once or twice, so I can’t really say for sure. It definitely didn’t feel like it helped, but I can’t know for sure. I should have more discipline over keeping tight, maybe lower the bar a little more slowly so it doesn’t push me to unlock my knees/back.
Forearm headspin
best: 3/2 (PR)
Head felt a little burnt up from Sunday but I pushed through it anyways since Wednesdays seem to be the only days I can get a PR in this move. It paid off.
Windmills
~70min
best: clean 9 (PR)
Power helps instead of just relying on momentum.
Handstands
4x2
best: 61sec
Performance on these started to come down ever since I went back up to 8x2 instead of 3-4x2. So I’m cutting handstand and handstand walk volume in half.
Handstand walk
1x3
best: bit less than down+back
Smith BB hold
5sec,5sec,19sec - 245 lbs
My hands had to get used to the pain for the first two sets, I had a little bit of a “turnover” with my calluses this weekend.
Headspin and mills PR. Now that I got that headspin PR goal of 1.5 turns I have a new goal on that front:
2.5 turn headspin by the end of these 10 cycles.
Left DB bulgarian
1x10 - 45s
1x10 - 50s
1x2:F - 55s
No time for breakdancing >_<, have to get home by 7 and the stupid left leg exercise keeps me for too long. But I noticed that my imbalance between my legs is less noticeable; it’s still there if I look closely and/or flex but it seems to have come quite some way since how grotesque it was just this Sunday.
Forearm headspin
~60min
best: 5/4
Hands on back of head, pushing head into ground and keeping head position high (think: on TOP of the head) instead of “low” (closer to the forehead), seems to help keep the spin going longer.
Head is getting burnt up. Ow.
Windmills
~80min
best: clean 5 from footwork (PR)
Handstands
4x2
best: 73sec - improvement from Wednesday
Handstandwalk
1 (yes, one.)
best: down+1/2 back
I miscalculated the time I had for stuff and spent too much time on windmills so that’s all I had time for before the gym closed.
*I pussied out in this set. The first rep I did I tripped up and didn’t catch the bar. So my actual first rep took some extra focus to pull in. I then got a second one (it was a grinder though I’m pretty sure), but when I bent over to pick up the third rep I just “didn’t feel it”. I didn’t even try picking it up to pull it off the ground to see if I could clean it. Only when I left the gym I realized that I pussied out here, and I was mad at myself. It won’t happen again.
Left DB bulg squat
4x10 - 50s
Keeping the ankle tight helps with stability, I lost my balance in every set but this tip helped.
Breakdancing
1990s, ~5min
Various drills, was tired out and had no time
Forearm headspin
~120min
Some 9/8s, few 5/4s
Virtually all above or at 7/8
Keep low back tight, avoid crunching abs
Basically today got a bunch of good ones instead of one really great PR one. Days I get a PR I normally spend the next 30 minutes doing 3/4s. But today I was knocking out decent ones consistently.
Of course, I did not appreciate this during the training session and went an hour into overtime to score that PR. Didn’t work. -_-
Windmills
~40min
Dirty 8, nothing special, was tired out (what? how?)
Handstand
one. (all I had time for, lol)
It sucked.
Handstandwalk
one. (same reason^)
Only went down the court, didn’t come an inch back. Couldn’t focus.
BB smith hold - 245 lbs
28sec, 23sec, 28sec
Well at least this went OK.
Squats tomorrow. And squat day means after every set someone bigger and stronger than me tells me how fucked up my knees and back will be for squatting full depth, and I can’t say shit because I’m a weak teenager that can’t really say much except cite studies.
Left DB bulgarian split rear elevated split foot squat split foot bench split foot squat
2x10 - 50s
1x10 - 55s
Breakdancing
1990s ~5min
After lifting sessions I find I practice breakdancing best if I do it for short time.
My back rounds a lot when I squat. I felt it a lot when I did my PR set today and when I did deadlifts on Monday. I am considering going back to good mornings; if I do then I’ll do them right this time - super arched, not going too heavy, straight legs.
Breakdancing
1990s ~40min
Get on TOP of the right shoulder, head tucked down and into right arm helps, so does thinking about arching the back. Got some good ones but no big breakthrough or anything yet.
Also practiced other stuff like hand circle walk.
Forearm headspin
~90min
best: a little under 11/8
Tighten traps to protect neck and keep it straight. Brings legs around in a wiiiiiiide, low circle.
I also practiced going into a headspin from standing, the transition is still very awkward but it’s better than nothing:
Windmills
~60min
I didn’t count what my best was here. Clean 8 maybe? Got some good sets starting out, then got tired and had to call it done. Maybe if I eat more carbs I’ll be able to train longer on these, not to mention any exercise for that matter. I’ll consider it next cycle.
